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Di
F60

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Barking Road Runners

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Recent Blogs
My first 10k race	Oct 2012

Recent Training
4th Jun	General	3.1mi	29:24
2nd Jun	General	6.3mi	1:26:24
30th May	General	6.3mi	1:25:13
28th May	General	5.7mi	1:12:51
25th May	General	6.5mi	1:24:31

12 Month Benchmarks	Run
Mile	8:31
5k	26:55
5mi	46:50
10k	58:10
10mi	1:48:29

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Best Times
Best WAVA

Dist	Races	PB	WB	2011	2012	2013	2014	2015
5km	15	25:06 8:05/mi	67.90	28:35 57.68	25:34 65.19	26:41 63.15	25:06 67.90	27:26 62.83
5mi	6	42:12 8:26/mi	65.96				42:12 65.96	43:04 65.38
10km	10	51:40 8:19/mi	67.48		56:33 60.24	57:17 60.16	51:40 67.48	53:59 65.34
10mi	3	1:28:27 8:51/mi	65.00				1:28:27 65.00	1:32:57 62.61
13.1mi	7	1:57:24 8:58/mi	65.23			2:08:33 58.13	2:05:20 60.35	1:57:24 65.23
26.2mi	1	5:01:12 11:30/mi	52.77					5:01:12 52.77

2015		Result	WAVA	Distance
11 Oct	Tiptree 10 SB	1:32:57	62.61	10mi
4 Oct	Southend Classic 10k	56:48	62.10	10km
26 Jul	Kirste 5	48:24	58.18	5mi
5 Jul	BNY Mellon Brentwood & Essex Championship 10K	54:42	64.48	10km
16 Jun	ETON MANOR AC OPEN 5km RACE SB	27:26	62.83	5km
14 Jun	Southend Half Marathon	2:06:22	60.60	13.1mi
6 Jun	Orion 5 Chingford	45:49	61.46	5mi
25 May	Vitality London 10,000 SB	53:59	65.34	10km
12 May	Havering '90 Joggers Midweek 5 SB	43:04	65.38	5mi
10 May	Finsbury Park 10k	55:15	63.84	10km
19 Apr	Greater Manchester Marathon PB	5:01:12	52.77	26.2mi
29 Mar	Paddock Wood Half Marathon PB	1:57:24	65.23	13.1mi
1 Mar	Regents Park, The Chasers 10K Winter Series March	54:17	64.98	10km
1 Feb	Torremolinos Half Marathon	2:01:14	63.17	13.1mi
2014		Result	WAVA	Distance
14 Dec	Southend 5 Mile Rudolph Run PB	42:12	65.96	5mi
9 Nov	Stebbing 10 PB	1:28:27	65.00	10mi
26 Oct	Great South Run	1:28:59	64.61	10mi
19 Oct	Jill Oliver 10k, Edmonton	53:30	65.16	10km
5 Oct	Southend Classic 10k PB	51:40	67.48	10km
28 Sep	Valentines Park 5k	25:21	67.23	5km
13 Sep	Southend parkrun PB	25:06	67.90	5km
7 Sep	Great North Run	2:09:19	58.49	13.1mi
8 Jun	Southend Half Marathon	2:09:21	58.48	13.1mi
25 May	Vitality London 10,000	53:31	65.14	10km
27 Apr	Skyline 120 Braintree 5m	43:27	64.06	5mi
19 Apr	Victoria Park Open 5	42:29	65.52	5mi
2 Feb	Torremolinos Half Marathon SB	2:05:20	60.35	13.1mi
2013		Result	WAVA	Distance
21 Oct	BUPA Great Birmingham Run SB	2:08:33	58.13	13.1mi
6 Oct	Southend 10k Classic SB	57:17	60.16	10km
7 Sep	Mile End parkrun	27:11	61.99	5km
2 Mar	Barking Parkrun SB	26:41	63.15	5km
2012		Result	WAVA	Distance
24 Nov	Southend parkrun #7	27:04	61.58	5km
10 Nov	Southend parkrun	26:27	63.01	5km
20 Oct	Barking parkrun	26:54	61.96	5km
13 Oct	Southend parkrun	26:30	62.89	5km
7 Oct	Southend Classic 10k SB	56:33	60.24	10km
4 Aug	Barking Parkrun SB	25:34	65.19	5km
28 Jul	Barking Parkrun	26:19	63.33	5km
5 May	Valentines parkrun	26:50	62.11	5km
21 Apr	Valentines parkrun	27:27	60.72	5km
7 Apr	Valentines parkrun	28:43	58.04	5km
2011		Result	WAVA	Distance
22 Jan	Hackney Marshes Parkrun SB	28:35	57.68	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	31	0	57	73	75	9	0	0	0	0	0	0	246
2022	0	24	0	0	0	0	0	0	0	0	0	0	24
2022	123	88	128	133	119	116	125	122	86	46	46	39	1172
2021	0	0	0	0	0	0	0	0	80	112	9	0	200
2021	0	11	60	65	60	22	61	42	15	0	109	109	556
2020	0	0	0	0	2	0	0	0	0	0	0	0	2
2020	37	46	29	0	73	67	67	57	55	39	45	29	544
2019	1	33	33	18	27	51	65	41	67	61	59	64	519
2018	41	31	71	63	40	0	34	28	7	12	7	4	338
2017	0	0	0	0	0	0.6	4.7	15.2	6	4.6	1.3	0	32.3
2017	50	48	58	49	41	52	35	53	52	44	54	65	600
2016	10.4	12.8	12.9	0	0	0	0	0	0	0	0	0	36
2016	0	0	0	0	30	67	55	45	15	32	57	60	361
2015	0	0	0	0	0	0	0	0	0	0	3.8	15	18.8
2015	60	102	140	93	82	79	82	68	57	54	28	0	845
2014	101	86	95	78	96	87	108	97	92	95	105	104	1144
2013	41	70	57	58	46	20	81	74	56	79	48	82	712
2012	0	0	0	29	57	79	76	65	28	57	48	14	453

Tue 9th May May 9	Wed 10th May May 10	Thu 11th May May 11	Fri 12th May May 12	Sat 13th May May 13	Sun 14th May May 14	Mon 15th May May 15
-	8.2mi, 1:52:57 Run - General Split Summary === 1) 0.62mi - 9:29(15:16/mi) 96/139bpm [1466b/mi] 48cal 2) 0.62mi - 6:51(11:02/mi) 137/155bpm [1511b/mi] 58cal 3) 0.62mi - 7:03(11:20/mi) 151/158bpm [1712b/mi] 65cal 4) 0.62mi - 7:14(11:38/mi) 148/158bpm [1721b/mi] 63cal 5) 0.62mi - 6:47(10:55/mi) 160/167bpm [1746b/mi] 64cal 6) 0.62mi - 8:07(13:04/mi) 145/161bpm [1895b/mi] 63cal 7) 0.62mi - 8:35(13:50/mi) 141/160bpm [1950b/mi] 62cal 8) 0.62mi - 7:39(12:19/mi) 148/160bpm [1823b/mi] 63cal 9) 0.62mi - 8:58(14:26/mi) 142/160bpm [2049b/mi] 61cal 10) 0.62mi - 8:25(13:32/mi) 139/159bpm [1881b/mi] 60cal 11) 0.62mi - 9:22(15:04/mi) 139/157bpm [2094b/mi] 62cal 12) 0.62mi - 10:56(17:37/mi) 118/125bpm [2078b/mi] 51cal 13) 0.62mi - 11:06(17:52/mi) 115/122bpm [2055b/mi] 50cal 14) 0.14mi - 2:24(17:40/mi) 121/136bpm [2138b/mi] 13cal Add a comment	-	5.7mi, 1:13:46 Run - General Split Summary === 1) 0.62mi - 9:17(14:56/mi) 99/141bpm [1479b/mi] 54cal 2) 0.62mi - 6:47(10:56/mi) 140/158bpm [1530b/mi] 59cal 3) 0.62mi - 6:55(11:08/mi) 148/159bpm [1647b/mi] 61cal 4) 0.62mi - 8:01(12:54/mi) 140/161bpm [1806b/mi] 61cal 5) 0.62mi - 8:06(13:01/mi) 143/159bpm [1862b/mi] 61cal 6) 0.62mi - 6:48(10:57/mi) 153/165bpm [1675b/mi] 62cal 7) 0.62mi - 8:11(13:10/mi) 153/178bpm [2014b/mi] 69cal 8) 0.62mi - 8:27(13:36/mi) 146/161bpm [1985b/mi] 65cal 9) 0.62mi - 9:12(14:48/mi) 144/164bpm [2132b/mi] 64cal 10) 0.12mi - 2:03(16:34/mi) 142/164bpm [2351b/mi] 12cal Add a comment	-	-	5.4mi, 1:10:34 Run - General Split Summary === 1) 0.62mi - 9:07(14:41/mi) 100/129bpm [1469b/mi] 49cal 2) 0.62mi - 8:03(12:57/mi) 126/155bpm [1632b/mi] 57cal 3) 0.62mi - 6:15(10:04/mi) 148/157bpm [1490b/mi] 59cal 4) 0.62mi - 6:50(11:00/mi) 149/159bpm [1640b/mi] 61cal 5) 0.62mi - 6:35(10:36/mi) 155/164bpm [1642b/mi] 60cal 6) 0.62mi - 8:08(13:05/mi) 148/165bpm [1937b/mi] 67cal 7) 0.62mi - 8:10(13:09/mi) 145/159bpm [1906b/mi] 66cal 8) 0.62mi - 8:44(14:03/mi) 142/163bpm [1995b/mi] 61cal 9) 0.45mi - 8:41(19:15/mi) 118/142bpm [2272b/mi] 41cal Add a comment
Tue 16th May May 16	Wed 17th May May 17	Thu 18th May May 18	Fri 19th May May 19	Sat 20th May May 20	Sun 21st May May 21	Mon 22nd May May 22
-	-	6.4mi, 1:23:46 Run - General Split Summary === 1) 0.62mi - 9:15(14:54/mi) 100/136bpm [1490b/mi] 52cal 2) 0.62mi - 6:43(10:48/mi) 142/158bpm [1534b/mi] 60cal 3) 0.62mi - 7:16(11:41/mi) 147/161bpm [1717b/mi] 63cal 4) 0.62mi - 6:58(11:13/mi) 143/159bpm [1604b/mi] 60cal 5) 0.62mi - 6:50(11:00/mi) 152/165bpm [1672b/mi] 62cal 6) 0.62mi - 8:29(13:38/mi) 140/167bpm [1910b/mi] 63cal 7) 0.62mi - 7:40(12:20/mi) 151/166bpm [1863b/mi] 64cal 8) 0.62mi - 8:28(13:38/mi) 142/160bpm [1935b/mi] 63cal 9) 0.62mi - 8:29(13:40/mi) 137/155bpm [1872b/mi] 60cal 10) 0.62mi - 10:44(17:16/mi) 110/120bpm [1899b/mi] 52cal 11) 0.15mi - 2:55(19:43/mi) 112/126bpm [2209b/mi] 13cal Add a comment	-	6mi, 1:17:35 Run - General Split Summary === 1) 0.62mi - 8:48(14:10/mi) 95/122bpm [1346b/mi] 51cal 2) 0.62mi - 7:28(12:01/mi) 129/149bpm [1550b/mi] 58cal 3) 0.62mi - 6:48(10:57/mi) 141/158bpm [1544b/mi] 57cal 4) 0.62mi - 6:44(10:51/mi) 151/159bpm [1637b/mi] 63cal 5) 0.62mi - 6:47(10:55/mi) 154/163bpm [1682b/mi] 62cal 6) 0.62mi - 7:22(11:51/mi) 151/164bpm [1790b/mi] 63cal 7) 0.62mi - 9:02(14:32/mi) 139/156bpm [2021b/mi] 63cal 8) 0.62mi - 7:05(11:25/mi) 149/162bpm [1700b/mi] 63cal 9) 0.62mi - 9:56(15:58/mi) 126/144bpm [2013b/mi] 54cal 10) 0.4mi - 7:34(19:03/mi) 116/134bpm [2210b/mi] 34cal Add a comment	-	-
Tue 23rd May May 23	Wed 24th May May 24	Thu 25th May May 25	Fri 26th May May 26	Sat 27th May May 27	Sun 28th May May 28	Mon 29th May May 29
6.5mi, 1:28:02 Run - General Split Summary === 1) 0.62mi - 9:16(14:55/mi) 98/129bpm [1462b/mi] 49cal 2) 0.62mi - 6:54(11:06/mi) 140/157bpm [1553b/mi] 61cal 3) 0.62mi - 6:34(10:33/mi) 151/158bpm [1594b/mi] 62cal 4) 0.62mi - 8:05(13:00/mi) 139/158bpm [1807b/mi] 60cal 5) 0.62mi - 6:54(11:07/mi) 153/161bpm [1700b/mi] 63cal 6) 0.62mi - 7:24(11:54/mi) 144/157bpm [1714b/mi] 60cal 7) 0.62mi - 7:30(12:04/mi) 149/160bpm [1799b/mi] 63cal 8) 0.62mi - 8:19(13:23/mi) 139/160bpm [1861b/mi] 61cal 9) 0.62mi - 10:35(17:02/mi) 114/129bpm [1941b/mi] 49cal 10) 0.62mi - 10:33(16:59/mi) 116/136bpm [1970b/mi] 54cal 11) 0.32mi - 5:59(18:37/mi) 137/144bpm [2550b/mi] 40cal Add a comment	-	6.5mi, 1:24:31 Run - General Split Summary === 1) 0.62mi - 9:11(14:47/mi) 99/113bpm [1464b/mi] 48cal 2) 0.62mi - 8:50(14:13/mi) 108/149bpm [1536b/mi] 52cal 3) 0.62mi - 7:33(12:09/mi) 144/161bpm [1749b/mi] 63cal 4) 0.62mi - 6:49(10:58/mi) 151/164bpm [1656b/mi] 62cal 5) 0.62mi - 7:19(11:47/mi) 143/157bpm [1685b/mi] 59cal 6) 0.62mi - 7:29(12:02/mi) 146/162bpm [1756b/mi] 59cal 7) 0.62mi - 8:27(13:36/mi) 144/158bpm [1957b/mi] 65cal 8) 0.62mi - 7:49(12:34/mi) 147/157bpm [1848b/mi] 64cal 9) 0.62mi - 8:40(13:56/mi) 146/162bpm [2035b/mi] 64cal 10) 0.62mi - 7:33(12:08/mi) 154/164bpm [1869b/mi] 65cal 11) 0.33mi - 4:53(14:47/mi) 147/159bpm [2172b/mi] 35cal Add a comment	-	-	5.7mi, 1:12:51 Run - General Split Summary === 1) 0.62mi - 8:41(13:58/mi) 103/128bpm [1439b/mi] 47cal 2) 0.62mi - 7:26(11:57/mi) 132/151bpm [1578b/mi] 57cal 3) 0.62mi - 6:53(11:05/mi) 142/158bpm [1575b/mi] 58cal 4) 0.62mi - 7:00(11:15/mi) 152/166bpm [1711b/mi] 64cal 5) 0.62mi - 7:16(11:41/mi) 150/160bpm [1753b/mi] 64cal 6) 0.62mi - 8:38(13:53/mi) 152/165bpm [2110b/mi] 76cal 7) 0.62mi - 7:28(12:01/mi) 147/161bpm [1767b/mi] 62cal 8) 0.62mi - 8:14(13:14/mi) 147/164bpm [1946b/mi] 64cal 9) 0.62mi - 8:56(14:23/mi) 140/160bpm [2015b/mi] 61cal 10) 0.13mi - 2:20(18:22/mi) 131/133bpm [2406b/mi] 12cal Add a comment	-
Tue 30th May May 30	Wed 31st May May 31	Thu 1st Jun Jun 1	Fri 2nd Jun Jun 2	Sat 3rd Jun Jun 3	Sun 4th Jun Jun 4	Mon 5th Jun Jun 5
6.3mi, 1:25:13 Run - General Split Summary === 1) 0.62mi - 9:33(15:22/mi) 98/136bpm [1506b/mi] 53cal 2) 0.62mi - 6:39(10:43/mi) 139/154bpm [1489b/mi] 59cal 3) 0.62mi - 7:16(11:42/mi) 146/161bpm [1707b/mi] 61cal 4) 0.62mi - 6:58(11:12/mi) 142/160bpm [1591b/mi] 58cal 5) 0.62mi - 8:44(14:04/mi) 138/161bpm [1940b/mi] 64cal 6) 0.62mi - 6:40(10:43/mi) 152/164bpm [1629b/mi] 61cal 7) 0.62mi - 7:56(12:47/mi) 150/168bpm [1916b/mi] 65cal 8) 0.62mi - 9:06(14:39/mi) 140/161bpm [2051b/mi] 63cal 9) 0.62mi - 10:05(16:13/mi) 145/164bpm [2352b/mi] 72cal 10) 0.62mi - 11:26(18:24/mi) 140/156bpm [2576b/mi] 67cal 11) 0.04mi - 50(19:06/mi) 135/136bpm [2579b/mi] 4cal Add a comment	-	-	6.3mi, 1:26:24 Run - General Split Summary === 1) 0.62mi - 9:14(14:51/mi) 94/126bpm [1396b/mi] 48cal 2) 0.62mi - 6:18(10:09/mi) 140/157bpm [1421b/mi] 58cal 3) 0.62mi - 8:11(13:10/mi) 139/157bpm [1830b/mi] 66cal 4) 0.62mi - 8:35(13:49/mi) 133/156bpm [1837b/mi] 58cal 5) 0.62mi - 6:49(10:59/mi) 146/158bpm [1603b/mi] 61cal 6) 0.62mi - 8:16(13:18/mi) 143/160bpm [1902b/mi] 65cal 7) 0.62mi - 8:05(13:00/mi) 140/159bpm [1821b/mi] 60cal 8) 0.62mi - 9:50(15:49/mi) 131/153bpm [2073b/mi] 60cal 9) 0.62mi - 9:03(14:35/mi) 134/157bpm [1953b/mi] 58cal 10) 0.62mi - 11:06(17:53/mi) 124/141bpm [2217b/mi] 57cal 11) 0.03mi - 56(27:52/mi) 111/115bpm [3093b/mi] 3cal Add a comment	-	3.1mi, 29:24 Run - General Split Summary === 1) 0.62mi - 5:44(9:14/mi) 164/176bpm [1515b/mi] 60cal 2) 0.62mi - 5:52(9:26/mi) 169/172bpm [1595b/mi] 61cal 3) 0.62mi - 6:02(9:42/mi) 170/171bpm [1649b/mi] 63cal 4) 0.62mi - 5:57(9:35/mi) 171/174bpm [1639b/mi] 62cal 5) 0.62mi - 5:44(9:14/mi) 174/179bpm [1608b/mi] 62cal 6) 0.01mi - 4(5:57/mi) 178/179bpm [1058b/mi] 1cal Add a comment	-

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Di
F60